Thursday, September 14, 2023

How To Reduce Stress In High School

Plan Lessons To Reduce Learning Stress

How to Relieve and Get Rid of Stress – Relaxation Tips for High School and College

Reduce stress for students by starting lessons with what students already know, beginning with vocabulary instruction, and providing visuals and personal experiences to prepare students to move from the familiar and concrete to the subject-specific, unfamiliar, and abstract content and concepts. Learning Goals should be sequenced throughout the lesson to build early success, and offer low threat, supported opportunities to practice skills such as working with a partner. Use High-Yield Strategies like Collaborative Pairs and other collaborative discourse and interactions to provide Distributed Summarizing and practice, i.e., Numbered Heads, Think-Pair-Share, and Writing to Learn strategies like The Important Thing or Quick Writes.

A Primer On Academic Stress

The bright side of school-related stress is theres a graduation date somewhere down the line. School doesnt last forever!

As you look at the road ahead in terms of accomplishments like grades, certificates, semesters, or degrees, it may help to also unpack the types of stress involved.

Academic stress can be parsed into three categories:

  • performance assessment
  • intensity of workload
  • social relationships with teachers, peers, and friends

Students also face the stressors of everyday life related to finances, health, and social life, including:

  • food and housing insecurity, which a 2017 study showed many students face
  • being a first-generation college student
  • experiencing a mental health condition such as depression or schizophrenia
  • being a parent in school
  • being a student-athlete

Use Stress Management Techniques

Chronic stress can impair your ability to learn and remember facts as well stress management is one of the most importantand most overlookedschool necessities. Some effective stress management techniques include breathing exercises, taking a walk, exercising, and journaling.

Making relaxation techniques, or stress management techniques, a part of your daily routine can help your overall health and wellness and will help decrease the likelihood of going into a state of chronic stress.

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Be Clear About What You Expect

Some parents ask their kids to just do your best. This can sound overwhelming teens may think youre asking them to give 100 percent effort in everything, all the time. Communicate what you actually expect, and be as specific as possible. For example, imagine you want your teen to start being more responsible. Will your teen know exactly what more responsible looks like, or is it too abstract? You will need to explain, in concrete terms, what youre looking for. You can start by praising your teen for the kinds of things you want to see more of. Its hard to cross the finish line if you dont know where it is!

When Stress Becomes Something More

Episode 81: Reducing High School + College Stress

Work-related stress usually disappears once the triggers are removed. Youve probably noticed that when you go on holiday and the pressure is suddenly off, you feel a lot more relaxed.

If you feel stressed, anxious or depressed even when theres no obvious cause, you could be suffering from a more serious mental health problem. This can be brought about by a big change or event in your life, like starting a new job or going to university.

This doesnt meant theres nothing you can do. There are lots of ways of dealing with anxiety or depression, and the best thing to do is to talk to your doctor. Ask them about cognitive behavioural therapy this is a very effective treatment for many people: its all about changing negative patterns of thought. If youre going to university, there may also be a free counselling service and many student unions support students as well.

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Building Stress Management Skills

Stress management and coping skills are critical for parents, students, and teachers to thrive during any school year, especially in the upcoming academic year, when COVID-19 is still a concern.

Kids and teens have been exposed to a far different environment of study and socialization, with many losing interest in academics and reporting a waning in attention span and ability to concentrate for long periods of time, says , PhD, clinical psychologist, anxiety expert, and founder of QuietMindCBT.

More specifically, many students spent the last year studying and working for shorter durations and in different environments. Turovsky points out that students may also have lost socialization skills due to a lack of access to other kids, especially in groups.

Students, teachers, and even parents have described having a social battery that is more easily depleted, meaning they get overstimulated and tired from socializing with both individuals and in groups, and need to return home to rest and recharge, she says. This can lead to high levels of stress for all ages.

However, planning for these changes can prepare everyone for a smoother transition when school starts. Developing stress-management skills can ensure that students, parents, and teachers have the tools they need for a successful and productive 20212022 school year.

Hold On To Your Friends

Having friends you can rely on when things get tough is one of the most effective ways of beating stress. Friends can advise, or just listen while you offload. Even if youre not talking about your troubles, friends keep you feeling strong and connected at a time when you might be feeling a bit on your own and you can do the same for them.

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Top 10 Stress Management Techniques For Students

Most students experience significant amounts of stress, and this stress can take a significant toll on health, happiness, and grades. For example, a study by the American Psychological Association found that teens report stress levels similar to that of adults.

That means teens are experiencing significant levels of chronic stress, and that they feel their levels of stress generally exceed their ability to cope effectively. Roughly 30% report feeling overwhelmed, depressed, or sad because of it.

Stress can affect health-related behaviors like sleep patterns, diet, and exercise as well, taking a larger toll. Given that nearly half of APA survey respondents reported completing three hours of homework per night in addition to their full day of school work and extracurriculars, this is understandable.

Substance Misuse Can Be A Detriment

Stress at School | Carley Rogers | TEDxYouth@ParkCity

Often, when were stressed or overwhelmed, we just want to kick back and forget our worries. If that involves drinking, or perhaps recreational drug use, it could make things worse. Science shows that alcohol can intensify stress and anxiety because it changes levels of serotonin and other neurotransmitters in the brain . And chronic drug use can also result in paranoia, depression, anxiety, aggression, hallucinations, and other problems. Consider moderating or abstaining from drinking and recreational drug use when youre feeling especially stressed or anxious. Find other activities you can do with friends to integrate that support system into your routine.

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Practice Progressive Muscle Relaxation

Another great stress reliever that can be used during tests, before bed, or at other times when stress has you physically wound up is progressive muscle relaxation . This technique involves tensing and relaxing all muscles until the body is completely relaxed.

With practice, you can learn to release stress from your body in seconds. This can be particularly helpful for students because it can be adapted to help relaxation efforts before sleep for deeper sleep, something students can always use, or even to relax and reverse test-induced panic before or during a test.

Take Time To Meditate

Meditation can take place before, during, or after school. Even short breaks of a few minutes for meditation have been shown to decrease cortisol levels, which is the hormone attributed to stress. Breathing exercises can be incorporated in meditations, or used separately, to calm the nervous system before participating in stressful activities such as taking a test, performing in a play, attending a difficult class, or playing a sport.

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Frequently Asked Questions About Managing Stress In College

If left unaddressed, stress can lead to depression and anxiety in students. This can, in turn, negatively impact school and work performance and personal relationships with family, friends, co-workers, and peers.

Adopting a stress-management regimen is one of the best ways to avoid and ameliorate problems related to stress. Students may want to practice yoga, meditation, and/or mindfulness on a regular basis.

Many factors contribute to rising stress levels in college students. For one, college continues to grow more and more expensive, which can pose financial obstacles to students and lead to stress and anxiety. Other common causes of college stress include challenges posed by the COVID-19 pandemic, rigor of coursework, struggles making friends, homesickness, and housing and food insecurity.

Students can manage stress in many healthy ways, such as by pursuing a new hobby, building a support system, and working on time-management skills. Other stress-management techniques include journaling and seeking counseling or medical help. Students should refrain from using drugs and alcohol to manage stress.

Editor’s Note: This article contains general information and is not intended to be a substitute for professional advice. Please consult a professional advisor before making decisions about health-related issues.

Simple Stress Management For High School Students

High School Is No Longer The Golden Years

But can you really go back to your high school days for a moment? Back then, as a student wasnt there anything that caused you worry? I am sure there was. High school students do face stress and sometimes they are major ones which affect their physical and mental health.

From pubertal changes to peer pressure, from emotional sparks to ongoing pressure of board exams high school days are really tough as perceived by most teenagers. Many adolescents become over stressed and feel they just cant take the pressure anymore.

According to Rachel Fintzy Woods, M.A., LMFT, Since we differ in what we consider stressful., its important to determine your personal threshold for stress.

Stress can be managed. Talk therapy can help which can be done through BetterHelp.Specialists are ready to talk to you anytime to relieve you of your stress.

Read Also: Why Am I Always Stressed Out

Difference Between Stress And Pressure

Its common to hear stress and pressure used interchangeably. But theres a difference: pressure refers to external expectations to perform or deliver and stress refers to internal perceptions of unpreparedness or lack of resources.

For example, stress would be what you feel when you have three assignments due in 3 days and not enough hours in the day to complete them.

And pressure would be having a low grade in a class and knowing you need a specific high score on the upcoming final to pass the course.

Online Support Groups Hotlines And Other Digital Resources

The Anxiety and Depression Association of America offers an online support group where college students can share their experiences with stress and other mental health concerns.

ULifeline also provides a hotline and resources for college students facing stress and other mental health issues. To access these resources, students can text START to 741-741 or call 1-800-273-TALK. Depending on where students attend school, there may be additional digital resources available to them for tackling school stress through their college.

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Learn About And Support Them To Prioritise Sleep

A good night’s sleep is vital for mental and emotional wellbeing. Sleep disruptions can increase unhelpful thinking and heighten our stress levels. Try to encourage your young person to maintain a regular sleep- wake schedule. Encourage them to use the bedroom for its core purposes and avoid using distracting and stimulating devices such as a television or other electronic devices when they are in bed.

How To Reduce Stress High School

Therapy Dog Helps Relieve Stress, Comfort Students at Ohio High School

As you seem to begin the afternoon, get nervous, or prepare to consume a meal, Spire has exercises for you. In what they call fosters, these exercises will have you trace breathing patterns in an attempt. Integration-wise, Spire functions with Apples HealthKit, your preferred calendar, in Addition to Google Maps.

Past heart rate, your frame of mind may be monitored through your breathing routines. Spire was created in your mind with all the wellness and health marketplace, filling the gap that wearables have to fix. Spire was made to monitor your breathing just like the way to most physical fitness trackers will monitor measures and heart rate.



After following along with the directions that are trackers, I did actually feel calm. I took a couple of minutes to rest away from the origin of the strain or work to breath as I progressed through my afternoon getting buzzed while the device believed I might be getting stressed. Yes, it seems absurd, but it functioned. Therefore, if you are into yoga, Spire will be more.How To Reduce Stress High School

Parting Thoughts

Maybe. It might seem that is only one device, after doing some digging. Problems are shown by A fast look via Amazon reviews it might seem that the client support of Spire altered the devices that are problematic.

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Strategies For Succeeding In High School

To succeed in high school, students should take a careful look at whats contributing to their overall stress. In turn, they should also evaluate the elements of their life that contribute joy and happiness. Each student has individual needs, but there are some common factors that play a part in successful stress management.

Form a Support Network

Anxiety can get worse without a support network. Left untreated, stress and anxiety can lead to other serious conditions, including depression, substance abuse, and increased risk of suicide.

Support networks can include anyone in a students life who is trustworthy. Friends, teachers, mentors, coaches, or family members can help stressed students feel safe and encouraged. Having someone to talk to when pressures become overwhelming can help students feel like theyre not alone and ease their stress levels.

Practice Mindfulness

Instead of worrying about the next exam or a past argument with a friend, high school students can practice mindfulness. This can be accomplished by focusing on the present moment. Mindfulness reduces stress by placing attention on the current task, which can be something as simple as walking to class, leaving no room for stressful thought patterns to take over.

Be Patient and Stay Focused on Long- and Short-Term Goals

Consider Alternative Education Options

Reducing The Toxic Stress Of Starting High School

The transition from middle school to high school is a big step, so most students get overwhelmed and stressed as they go through the process. This can cause them to be less successful at school, and it can cause their grades to drop significantly. So, how do we reduce this stress?

What is the Toxic Stress of Starting High School?

Each student has a different mindset and a different way of handling stress, but it is no secret that the start of freshman year is a rough transition for most high school students. These stress levels can actually be tracked by looking at the hormone cortisol of students, which is also commonly referred to as the toxic stress hormone.

Students with a fixed mindset, meaning that they believe fixed traits cannot change, were found to have higher stress levels than students with a growth mindset, which is an individual that believes skills can be developed. This is because students with a fixed mindset were not prepared for the drastic changes of high school, which made them not want to adjust their ways of learning.

Why is Starting High School Stressful?

Even though many middle schools try to create an environment that prepares students for a high school setting, it is usually much easier and less stressful for students, so when they get to the actual high school, they are usually hit with a surprising amount of work.

How Can We Fix This?

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Journal About Your Daily Trials And Tribulations

Writing is an amazing way to relieve stress. The trick is that you need to do it regularly.

Whether you prefer laptops or notebooks, take your writing tools and set aside a specific time for journaling at least several times a week. Pour all your thoughts into a string of sentences that dont need to make any sense or be grammatically flawless. Youll benefit from writing about your days because:

  • Acknowledging your stress is enough to make a majority of it go away
  • Transforming your emotions into words has the same positive effects as pouring your heart out to a real person
  • Reflecting on your struggles helps you realize why you are struggling and how to prevent it next time

You should also take care to note any positive occurrences in your life. Whether you write about a delicious coffee you had or your crush returning your text messages, including happy moments helps you:

  • Realize you always have something to look forward to
  • Be grateful for positive aspects of life
  • Acknowledge what brings a smile to your face and seek that out actively

A bonus advantage of journaling is that you practice your writing skills so you can write better school papers, internship cover letters, and personal statements for college.

Consequences Of Not Addressing Stress

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The advent of apps to soothe stress, online support groups, plus virtual life coaching and therapy have made getting help in addressing stress easier than ever before.

When the body goes into a stress response, it can enter flight, fright, or freeze mode, which can do damage if it becomes constant.

A 2014 analysis found that experiences of academic stress can predict chronic stress in the future.

Academic performance can also be influenced. In a large 2019 survey of nearly 68,000 college students, 34% reported that academic stress resulted in an incomplete or dropped course, or a lower grade.

Rest assured, you can get help to complete your objectives and manage stress with the mobile resources above and the stress management tips below.

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